Sit & Stir

Sit and Stir Lesson

By Mary Debono.

Make the most of this lesson by:

  • Moving slowly so you can track your sensations as you go.
  • Checking If you feel a strong stretch -- you know you’ve gone too far. It’s not the size of the movement that is important
  • Doing only a few repetitions -- or the number of repetitions, but the quality of your attention and the ease you feel.
  • Rest by sitting back in your chair.
  • Breathe easily and normally and enjoy!
Cross Arms while sitting

This short movement lesson will be done at the front of your chair. 

Sit at the front of your chair, with your legs comfortably apart, and your feet flat on the floor. 

Cross your arms over your chest and hold your shoulders.  If that is difficult, You can also hold your upper arms.  

Start with a test movement….turn to the left,  notice how far you can turn easily Repeat on the other side. 

 ✔ Pay attention to your weight on your sitting bones, and the contact they make with the chair.

✔ Notice which arm is on top.

 

 

 

BENDING to the Right sideBend to R side

  1. Cross your arms. Let the elbows hang comfortably. Push your right foot into the floor a little bit as you lift the right side of your pelvis off the chair – your weight will rest on the LEFT sit bone.

At the same time, tilt your right ear toward your right shoulder. Then straighten back up, sitting on both sitting bones and keeping your arms crossed. Repeat a few times and rest.

Side bend by lifting the right side of your pelvis off the chair and tilting your head to the right

Bend to L SideNow try it on the left side.

Lift your left sitting bone and tilt your left ear toward your left shoulder. Repeat a few times and then rest.

  1. Alternate lifting the right side of your pelvis off the chair, then the left side. Do easy, light movements. Lower your arms and rest.
  2. Reverse the crossing of your arms and repeat the alternating movements. Let your head gently tilt side-to-side. Lower your arms and rest.

 StirLIFT ELBOWS  & STIR

Cross your arms Hold your elbows straight out in front of you and move them right and left. Notice how this encourages you to shift your weight left and right.

Imagine that you have a large spoon hanging from my crossed elbows and  stir a big pot of soup. Now move your elbows in a circle.

feel how you shift your weight on your pelvis. Feel where it’s natural to round, arch and bend your back. Notice when you lift each side of your pelvis off the chair.  Do several circles in each direction, then lower your arms and rest.

 

 

ROUNDING

  1. With your arms crossed and resting easy, round your back so that you look down and then return. 
  2. Return to sitting normally and repeat 4 or 5 times slowly.

Check your test movement:  turn to the left,  notice how far you can turn easily Repeat on the other side.

 ✔ Gently round so that you lean on the back of your sitting bones as you go.
✔  Your spine will move backwards as your head lowers. 

ARCHING

  1. Now arch your back and look up, as if to roll your weight towards the front of your sitting bones. 

Check your test movement:  turn to the left,  notice how far you can turn easily Repeat on the other side.

 ✔ Your face and elbows will point up.

✔ Keep it easy, make the movement with your whole back, and be sure to be gentle with your neck.

ROUND & ARCH – bring them together

  1. Put the  two movements together: rounding your back and looking down, and then arching your back and looking up. 
  2. After a few movements, lower your arms and rest.

Check your test movement:  turn to the left, notice how far you can turn easily Repeat on the other side.

✔ Go slowly and easily

✔ Move only as far as it’s comfortable. 
✔ Breathe easily

✔ Remember it’s not the size of the movement that is important, but the quality of your attention and the ease you feel.

CHANGE YOUR ARMS

  1. Cross your arms the other way, with your other arm on top. 
    Once again, look down as you round your spine, and up as you move your spine forward a few times. 
  2. Lower your arms and rest.
 ✔ Does the movement feel different with your arms crossed this way?

Move your body as you "stir the soup"!

12.Cross your arms the other way and keep stirring the soup! After several circles, lower your arms and rest

WHAT IS DIFFERENT?

13. Notice how you are sitting in your chair now. How is your weight distributed on your seatbones? How do your feet make contact with the floor? Gently look up and down. Is that easier to do now? Does your whole spine and pelvis help you look up and down now?

This lesson can improve the suppleness of your spine, free up your arms and help reduce your chance of overuse injuries
 

Print Email

UA-96184321-1